CrossFit Nyack


Workout of the Day For Thursday, July 24, 2014

Warm Up

Foam Roll

Dynamic Stretch

Strength / Skill

Muscle Up Practice

20 Mins.

Work on all aspects that challenge you.


Tabata Push Up

Rest 1 Min.

Tabata Hollow Rocks

Rest 1 Min.

Tabata Jumping Squats

Workout of the Day For Wednesday, July 23, 2014

Warm Up

Coach’s Choice


Row 2000 Meters

200 Double Unders

Run 2 Miles

Have a ball!!

Workout of the Day For Tuesday, July 22, 2014

Warm Up

Foam Roll

2 Rounds:

5 Goblet Squats with 5 second pause at the bottom

15 Prone alternating bent knee leg raises (per leg)

Strength / Skill

“Bottom” Squats

3 Sets of 8

Start squat at the bottom (in cage if needed), pausing 3 seconds in the bottom position before standing up.


This is a partner WOD.

AMRAP 4 at each station:

Prowler push (45#/75#)

Farmers carry (105/155)

Tire flips

 Front rack carry (225/135)

One partner working at a time.  One leg of each obstacle will be 10 meters long.  Partners are to accumulate as many “legs” per exercise as possible during the prescribed time.   Total number of legs for all movements equals partners’ scores.


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